Knee-to-Chest Bridge
strengthenhipintermediateactive
2 × 10 reps per side
How to do it
- Lie on your back with one knee bent and foot flat, and hug the other knee toward your chest.
- Press through the whole planted foot and squeeze the stance-side glute to lift into a single-leg bridge.
- Lift only as high as the pelvis stays level and the lower back remains comfortable.
- Keep the opposite knee comfortably toward the chest, then lower under control.
- Complete your reps and switch legs.
Form cues
- Keep the ribs controlled and do not force the hugged knee inward.
- Stop the set if the pelvis rotates or the lower back arches.
- Move the planted foot slightly closer if the hamstrings cramp.
Muscles worked
Strengthens: gluteus maximus, hamstrings, gluteus medius, core stabilizers
Part of a program
Part of Lower-Body Posture Reset
This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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